Leg pull front

3 × 8-10 c/u  ·  Equipment: No equipment, Mat

Muscle groups: Shoulders · Core & abs

How to do leg pull front

1. Set up in a plank position with hands under shoulders and feet together resting on the toes.
2. Engage glutes and core to keep your body in a straight line from head to heels.
3. Distribute your weight evenly through both hands and push the floor away with your shoulders.
4. Keeping your hips still, lift one leg a few inches without rotating your pelvis.
5. Lower the leg with control and repeat on the other side, always keeping your torso steady.
6. Breathe continuously and do not let your hips sag during the set.

Mistakes to avoid

• Avoid letting your hips sag or rotate when lifting your leg: this is the most common cause of lower back strain.
• Do not lock your elbows or let your shoulders sink toward your ears.
• Keep your neck in line with your spine, looking at the floor, without arching it.
• Stop if you feel pain in your shoulders or wrists; rest and fix your position.

Progression

• Start with 8 reps per side and add 1-2 each week while keeping your hips steady.
• When the exercise feels easy, lengthen the time with the leg raised to 2 seconds.
• Progress to harder variations like a plank with toe taps or on your forearms.
• In Pilates pelvic control comes first: raise the difficulty only when you can hold your hips firm through the whole set.